Smash the Crash: Micro Habit Challenge: Week 3 – Fuel Your Day with Protein

Welcome back to the Smash the Crash Micro Habit Challenge! Last week, we focused on increasing our step count. This week, we're turning our attention to nutrition, specifically, protein intake.

The Importance of Protein for Perimenopausal Women

Protein is an essential macronutrient that plays a vital role in our overall health, especially as we age. During perimenopause, our bodies undergo significant changes, making adequate protein intake even more crucial.

Benefits of Protein

• Muscle maintenance and repair: Protein is essential for building and preserving muscle mass, which declines with age.
• Bone health: Protein supports bone health and can help reduce the risk of osteoporosis.
• Hormone regulation: Protein plays a role in hormone production and balance, which can fluctuate during perimenopause.
• Weight management: Protein can help you feel fuller for longer, reducing overall calorie intake.
• Energy levels: Adequate protein intake can help combat fatigue and improve energy levels.

How Much Protein Do You Need?

The recommended daily protein intake varies depending on factors such as age, activity level, and overall health. However, aiming for around 100 grams of protein per day is a good starting point for most adults.

Prioritizing Protein at Breakfast

Starting your day with a protein-rich breakfast can set the tone for the rest of the day. Protein helps stabilize blood sugar levels, preventing energy crashes and cravings. Some protein-packed breakfast options include:

• Eggs
• Greek yogurt
• Cottage cheese
• Oatmeal with protein powder
• Protein shakes
• Protein-rich smoothies

Challenge Yourself

This week, commit to incorporating a protein-rich breakfast into your daily routine. Aim for at least 30-35 grams of protein at each meal, including breakfast. Track your protein intake to ensure you're meeting your daily goals.

Additional Tips

• Read food labels: Look for protein content in the nutrition information.
• Variety is key: Incorporate different protein sources into your diet to ensure you're getting a variety of amino acids.

Plan ahead: Prepare your breakfast the night before to save time in the morning.

Take a listen to this week's Podcast episode: